Most of the research I've been doing (on this website and on others) seem to suggest that cardio and weight lifting do not necessarily go hand in hand (cardio breaks down a lot of the muscle progress that you made during your workout, especially if you do SS). Rippetoe does not seem to endorse HIIT when you're doing SS either. If someone does SS and eats nothing but good, healthy food, does the fat just get replaced with muscle, or are you setting yourself up to gain muscle + fat?
If you are eating less calories a day than you are using you will most likely lose fat and some muscle.
If you are eating more calories a day than you are using you will most likely gain muscle and some fat.
Some do not recommend cardio because it burns calories that could be used to build muscle.
More muscle means more calories used through out the day even while at rest.
Depending on where you are now in regards to your goals should dictate how you approach this. Other factors like your individual metabolism, activity level outside the gym, etc., will also affect whether you chose to do cardio or not. As far as cardiovascular health is concerned, it is debatable as to whether or not cardio is necessary along with weight training.
Muscle does not change into fat or vise versa, if that is what you meant. You can either lose fat or gain muscle. Although, rank novices can achieve both goals for a short time.
It is currently a fad, at this writing, for boys to think they need a "six pack", although most of them don't have an ice chest to put it in.
if you do SS and are eating a great diet high protein moderate carbs/fat and watching intake then you will gain muscle and lose fat. If you stall out too early with progressing on adding weight to the bar every workout then this is probably a sign you are not eating enough or your recovery is off some other way (maybe sleep habits are poor or something).
You can definitely lose fat and gain muscle though at any point of your development (its not just for beginners as is often said on this board)...its called recomposition.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
I think gaining muscle and losing fat while eating over maintenance might be possible for over fat people but not for skinny folks.
I am new to this game so I could be wrong.
What are some good high protein low fat foods...im tryin to lose weight..but to me keeping my strength is almost as important to me as losing weight is.
I would cut a lot of fat off if I had high bodyfat. THEN I would start gaining lean mass. This would result in a better hormonal profile (the enzyme that converts testosterone to estrogen is located in bodyfat). So, a lower bodyfat results in more free testosterone (because less is converted to estrogen).